Welcome to Medical News Today

Healthline Media, Inc. would like to process and share personal data (e.g., mobile ad id) and data about your use of our site (e.g., content interests) with our third party partners (see a current list) using cookies and similar automatic collection tools in order to a) personalize content and/or offers on our site or other sites, b) communicate with you upon request, and/or c) for additional reasons upon notice and, when applicable, with your consent.

Healthline Media, Inc. is based in and operates this site from the United States. Any data you provide will be primarily stored and processed in the United States, pursuant to the laws of the United States, which may provide lesser privacy protections than European Economic Area countries.

By clicking “accept” below, you acknowledge and grant your consent for these activities unless and until you withdraw your consent using our rights request form. Learn more in our Privacy Policy.

Please accept our privacy terms

We use cookies and similar technologies to improve your browsing experience, personalize content and offers, show targeted ads, analyze traffic, and better understand you. We may share your information with third-party partners for marketing purposes. To learn more and make choices about data use, visit our Advertising Policy and Privacy Policy. By clicking “Accept and Continue” below, (1) you consent to these activities unless and until you withdraw your consent using our rights request form, and (2) you consent to allow your data to be transferred, processed, and stored in the United States.

Get the MNT newsletter

Email an article

You have chosen to share the following article:

How elderberries can help you fight the flu

To proceed, simply complete the form below, and a link to the article will be sent by email on your behalf.Note: Please don't include any URLs in your comments, as they will be removed upon submission.

We do not store details you enter into this form. Please see our privacy policy for more information.

Some experts believe that people should consume much more than the recommended daily allowance for good health. One scientific editorial suggests that 200 mg per day is an optimal amount for most adults.

One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods "excellent" sources of the vitamin, according to the Food and Drug Administration (FDA).

The following 20 foods are among the richest sources of vitamin C:

Food

Serving size

Milligrams (mg) per serving

Percent of 90 mg daily value (DV)

1

Guava, raw

1 cup, raw

377

419%

2

Sweet red pepper, raw

1 cup, raw

190

211%

3

Tomato juice

1 cup, canned

170

188.9%

4

Orange juice

1 cup

124

137.8%

5

Sweet green pepper

1 cup, raw

120

133%

6

Hot green chili pepper, raw

1 pepper, raw

109

121%

7

Oranges

1 large fruit

97.5

108.8%

8

Strawberries

1 cup, sliced

97.6

108%

9

Papaya

1 small fruit

95.6

106.2%

10

Pink grapefruit juice

1 cup

93.9

104.3%

11

Broccoli

1 cup, raw

81.2

90.2%

12

Pineapple chunks

1 cup, raw

78.9

87.7%

13

Potato

1 large vegetable

72.7

80.8%

14

Brussels sprouts

1 cup, raw

74.8

79.8%

15

Kiwifruit

1 fruit

64

71.1%

16

Mango

1 cup, raw

60.1

66.7%

17

Cantaloupe

1 cup

57.3

63.7%

18

Cauliflower

1 cup, raw

51.6

57.3%

19

Lemon

1 fruit

44.5

49.4%

20

White grapefruit

½ medium fruit

39

43.3%

Does cooking affect vitamin C?

Cooking may reduce the amount of the vitamin in fruits and vegetables. To lose the least vitamin C, the ODS recommend steaming or microwaving these foods.

To get the most vitamin C, eat a variety of raw fruits and vegetables every day.

Why is vitamin C important?

A person with vitamin C deficiency may experience joint pain.

Vitamin C is an antioxidant. It protects the body's cells from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to illnesses, including cancer.

This vitamin also plays a key role in almost all of the body's tissues. Without vitamin C, the body cannot make collagen, a protein that is necessary for building and maintaining:

healthy bones

joints

skin

digestive tract tissues

Vitamin C is an important part of the immune system, which defends against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other illnesses.

Vitamin C deficiency can result in a condition called scurvy. This deficiency is relatively rare in the United States.

Health benefits of vitamin C intake

The following sections discuss some of the most important benefits of vitamin C.

Boosting heart health

Some evidence suggests that vitamin C may help lower the risk of heart disease or its complications.

One study indicates that people who consume more vitamin C have a lower risk of death from cardiovascular disease.

Other researchers are not convinced that vitamin C alone improves heart health. However, it is clear that eating more fruits and vegetables can help boost the health of the heart by providing a range of vitamins, minerals, antioxidants, and fiber.

Strengthening the immune system

Vitamin C has an immune-boosting effect that can help the body fight off illnesses, such as the common cold.

How much vitamin C should I get?

A person who smokes may need more vitamin C.

Some people may need higher amounts of vitamin C than others. People who smoke or are exposed to secondhand smoke, for example, may require more vitamin C to reduce the damage of the free radicals that the smoke releases.

Other groups who may benefit from a higher vitamin C intake include:

people who do not eat enough fruits and vegetables or who have a very restricted diet

people who are unable to fully absorb vitamins and nutrients

people with certain health conditions, such as kidney disease or cancer

If someone cannot get enough vitamin C in their diet, they can take supplements. Many brands are available in drug stores and online.

Summary

Vitamin C is necessary for good health. Because it is abundant in many plant foods, eating a healthful diet that includes a variety of fruits and vegetables usually provides a person with all the vitamin C that they need.

People who wish to boost their vitamin C intake can do so by eating rich sources of the vitamin each day.

We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above.

2019 Healthline Media UK Ltd. All rights reserved. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional.